Zero-calorie sauces: 10 ideas for light meals that are full of flavour

A ‘diet’ meal often fails because of monotony, not a lack of knowledge. A very low-calorie sauce can help you vary simple basics without feeling as though you’re eating the same dish over and over. It doesn’t cancel out the meal’s calories; rather, it replaces a richer sauce.

The formula that works

Put together a plate with a protein source, plenty of vegetables, a portion of starchy food suited to your activity level and a moderate amount of sauce. Then vary the flavour profile.

1. Chicken, potatoes, salad + zero-calorie ketchup.
2. Lean minced beef, grilled vegetables + zero-calorie burger sauce.
3. Prawns, rice, cucumber + zero-calorie teriyaki.
4. Tuna, chickpeas, tomatoes + zero-calorie honey mustard.
5. Omelette, mushrooms + Sriracha Zero.
6. Turkey, courgette, semolina + zero-calorie curry.
7. Chicken and raw vegetable wrap + Samurai Zero sauce.
8. Cottage cheese, cocoa + zero-calorie salted caramel.
9. Protein pancake + zero-calorie chocolate sauce.
10. Tofu and pepper skewers with zero-calorie curry ketchup.

‘Zero’ does not mean unlimited

Check the serving size, calories per 100 ml, sodium content and list of ingredients. Polyols or sweeteners may cause discomfort in some people when consumed in high doses. The EFSA has confirmed, as of 2026, that sucralose is safe for its authorised uses, with an acceptable daily intake; however, this does not mean that an entire bottle constitutes a reasonable portion.

Discover our range of sauces ketchup, burger, teriyaki, Sriracha and several other flavours currently available.

Sources

• EFSA — re-evaluation of sucralose (2026)
• FDA — understanding the nutrition label